Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 03-18-07, 03:28 PM   #1
cedricbosch
W.W.DZ.D?
Thread Starter
 
cedricbosch's Avatar
 
Join Date: Sep 2006
Location: Arizona
Bikes:
Posts: 1,978
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
At-home core strengthening without weights?

I'd like to get my upper body into slightly better shape- especially because I can really feel my back begining to hurt after an hour on the saddle.

What kind of exercises would you recommend for at-home core strengthening? I'd like to avoid weight lifting because I'm 16, and also because I'd rather not purchase additional fitness equipment.

Yoga? Pilates? I'm open to all suggestions.
cedricbosch is offline   Reply With Quote
Old 03-18-07, 03:41 PM   #2
recneps
Senior Member
 
Join Date: Jul 2006
Bikes:
Posts: 1,085
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
you have a trainer? Sit on the trainer and bend over without your hands on your handlebars, kind of like riding the bike situps. Just lean over and focus on holding your upper body off the bike, but getting as far down to the stem as you can.
recneps is offline   Reply With Quote
Old 03-18-07, 04:26 PM   #3
mateo44
mateo for short
 
mateo44's Avatar
 
Join Date: Jul 2006
Location: Irvine, CA
Bikes:
Posts: 1,973
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
you have a floor? How about some crunches?

Seriously, a recent issue of BICYCLING magazine had an article on core strength training, and showed lots of exercises you could do at home. I think it's this one:

http://www.bicycling.com

then click on "training."
__________________
<< no sig at this time >>
mateo44 is offline   Reply With Quote
Old 03-18-07, 06:53 PM   #4
cedricbosch
W.W.DZ.D?
Thread Starter
 
cedricbosch's Avatar
 
Join Date: Sep 2006
Location: Arizona
Bikes:
Posts: 1,978
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Yep, I am currently doing those Bicycling magazine exercises every night. Is that enough?
cedricbosch is offline   Reply With Quote
Old 03-18-07, 07:29 PM   #5
rha600
Senior Member
 
Join Date: Jan 2007
Location: Weston, FL
Bikes:
Posts: 738
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
pushups
situps/crunches
good mornings (where you bend over at the waist. normally done with weights but you can do it without also)
in place lunges or steps for legs.
rha600 is offline   Reply With Quote
Old 03-18-07, 08:19 PM   #6
ericgu
Senior Member
 
Join Date: Oct 2003
Bikes:
Posts: 1,941
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by cedricbosch
I'd like to get my upper body into slightly better shape- especially because I can really feel my back begining to hurt after an hour on the saddle.

What kind of exercises would you recommend for at-home core strengthening? I'd like to avoid weight lifting because I'm 16, and also because I'd rather not purchase additional fitness equipment.

Yoga? Pilates? I'm open to all suggestions.
It's not upper body strength that you need, it's core strength that you need.

The exercises from bicycling are a good start. I'd also recommend cyclo-core by Graeme street, who has a whole series of strength and flexibility exercises to help with back pain.
__________________
Eric

2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
199x Lemond Tourmalet, Yellow with fenders (Beast)

Read my cycling blog at http://riderx.info/blogs/riderx
Like climbing? Goto http://www.bicycleclimbs.com
ericgu is offline   Reply With Quote
Old 03-19-07, 05:28 AM   #7
aikigreg
Recumbent Ninja
 
Join Date: Jan 2005
Bikes:
Posts: 2,135
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
bird dogs and supetmen will help. Any yoga and pilates movements as well.
aikigreg is offline   Reply With Quote
Old 03-19-07, 07:26 AM   #8
Hermes 
Elite Rider
 
Hermes's Avatar
 
Join Date: Oct 2006
Location: La Jolla, CA
Bikes: Too Many
Posts: 9,914
Mentioned: 66 Post(s)
Tagged: 0 Thread(s)
Quoted: 84 Post(s)
Pilates mat in a class setting. After a few classes, you can do it on your own.
__________________
Insanity: doing the same thing over and over again and expecting different results. Albert Einstein
Hermes is offline   Reply With Quote
Old 03-19-07, 12:24 PM   #9
Roody
Sophomoric Member
 
Roody's Avatar
 
Join Date: Jan 2005
Location: Dancing in Lansing
Bikes:
Posts: 23,716
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 286 Post(s)
Take a look at Framework by Dr. Nicholas DiNubile. He has a routine of core exercises (strength and flexibility) that can be done before your other workouts.

Even more intensive, and a better web site, is Core Performance by Mark Verstegen.
__________________

"Think Outside the Cage"

Last edited by Roody; 03-19-07 at 12:30 PM.
Roody is offline   Reply With Quote
Old 03-19-07, 12:28 PM   #10
aikigreg
Recumbent Ninja
 
Join Date: Jan 2005
Bikes:
Posts: 2,135
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Hermes
Pilates mat in a class setting. After a few classes, you can do it on your own.

But the scenery is MUCH less fun.
aikigreg is offline   Reply With Quote
Old 03-19-07, 12:34 PM   #11
HAMMER MAN
Semper Fidelis
 
Join Date: Apr 2006
Bikes: Tiemeyer Road Bike & Ridley Domicles
Posts: 2,994
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 8 Post(s)
www.crossfit.com

lot of different core exercises that do not incluse alot of weight lifting, some igenuity could do someof these by fixing up an area in your garage

best for core lower back are crunches, back extensions if not using weights
HAMMER MAN is offline   Reply With Quote
Old 03-19-07, 01:00 PM   #12
donrhummy
Senior Member
 
donrhummy's Avatar
 
Join Date: Dec 2005
Bikes:
Posts: 3,481
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Do planks. Do them on your forearms, not hands. Basically, there's two diff. ways you do it (do them every day):

1. Get into a pushup, except on your forearms instead of your hands. Hold the position for 30 sec. Do 2-3 sets
2. Same thing as #1 except it's on your side (your waist/legs will be up in the air), hold 30 sec, do 2-3 sets each side

IMPORTANT POINTS
* Only thing that should be touching the ground is your feet/ankles and your forearms.
* Keep your stomach below/at your belly button sucked in towards your spine the entire time

These are very easy ways (but effective) to strengthen your core.
donrhummy is offline   Reply With Quote
Old 03-19-07, 01:25 PM   #13
HardyWeinberg
GATC
 
Join Date: Jul 2006
Location: south Puget Sound
Bikes:
Posts: 7,644
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 100 Post(s)
A trip to a physical therapist, if your back is really hurting, will load you down w/ more tool-free core-strengthening exercises than you can find time to do in the day (my wife's current situation)
HardyWeinberg is offline   Reply With Quote
Old 03-19-07, 07:57 PM   #14
Bici3
Senior Member
 
Join Date: May 2006
Bikes:
Posts: 76
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
I strength train year round for Euro rides. Core-strengthening exercises need to be added to a strength program; however, no more than other musculo-skeletal regions. This muscle system is important. The attention paid to the necessity of core focus has been over rated.
I realize this philosophy flies in the face of millions of $ in infommercial ads, as well as the hundreds of new exercises that focus directly on "abs".
Pick 3 that take no more than 5-7 min. to complete either pre/post ride. What you found in Bicycling Magazine is just fine. Change it up every 3 or 4 months, you'll make great progress. Get out and ride - the core will engage there as well.

www.bicitreregioni.com
Bici3 is offline   Reply With Quote
Old 03-21-07, 01:53 PM   #15
Roody
Sophomoric Member
 
Roody's Avatar
 
Join Date: Jan 2005
Location: Dancing in Lansing
Bikes:
Posts: 23,716
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 286 Post(s)
Quote:
Originally Posted by donrhummy
Do planks. Do them on your forearms, not hands. Basically, there's two diff. ways you do it (do them every day):

1. Get into a pushup, except on your forearms instead of your hands. Hold the position for 30 sec. Do 2-3 sets
2. Same thing as #1 except it's on your side (your waist/legs will be up in the air), hold 30 sec, do 2-3 sets each side

IMPORTANT POINTS
* Only thing that should be touching the ground is your feet/ankles and your forearms.
* Keep your stomach below/at your belly button sucked in towards your spine the entire time

These are very easy ways (but effective) to strengthen your core
.
You say planks are an "easy way" to strengthen core. Well, they're easy to learn but hard to do! And I mean that in a good way. They are killers but they really build strength fast. I like them better than any other core exercise I've tried.

But I go for more than 30 seconds. One test of fitness is being able to hold them for 120 secs. I'm up to 80 now.
__________________

"Think Outside the Cage"
Roody is offline   Reply With Quote
Old 03-21-07, 01:54 PM   #16
superdex
staring at the mountains
 
superdex's Avatar
 
Join Date: Mar 2005
Location: Parker, CO
Bikes: 1x8 mtb kid-puller, Javelin Boca
Posts: 3,760
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 44 Post(s)
Quote:
Originally Posted by Hermes
Pilates mat in a class setting. After a few classes, you can do it on your own.

But why would you want to with all the nice scenery??
superdex is offline   Reply With Quote
Old 03-21-07, 03:56 PM   #17
aikigreg
Recumbent Ninja
 
Join Date: Jan 2005
Bikes:
Posts: 2,135
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by HAMMER MAN
www.crossfit.com

lot of different core exercises that do not incluse alot of weight lifting, some igenuity could do someof these by fixing up an area in your garage

best for core lower back are crunches, back extensions if not using weights
A lot of my bodybuilding colleagues shun iit like the plague, but crossfit is an incredible way to get and stay in shape IMO.
aikigreg is offline   Reply With Quote
Old 03-21-07, 05:11 PM   #18
roadbuzz
Just ride.
 
roadbuzz's Avatar
 
Join Date: Oct 2000
Location: C-ville, Va
Bikes:
Posts: 3,246
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Some more:
http://www.goanimal.com/exercises/exercises.html
roadbuzz is offline   Reply With Quote
Old 03-21-07, 07:27 PM   #19
DanteB
Senior Member
 
DanteB's Avatar
 
Join Date: Sep 2006
Location: Bakersfield, Host of the 2012 ToC ITT
Bikes: Waterford 2200
Posts: 1,747
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I like to use an exercise ball. There are a lot of exercises you can do on them to strenthen your core.
__________________
Make mine a double!
DanteB is offline   Reply With Quote
Old 03-21-07, 09:44 PM   #20
ivegotabike
Seek the Joy
 
Join Date: Dec 2005
Bikes:
Posts: 502
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
i never got the point of the ball
ivegotabike is offline   Reply With Quote
Old 03-21-07, 10:25 PM   #21
jwill911
Riding is my addiction
 
jwill911's Avatar
 
Join Date: Sep 2006
Location: Alameda, CA
Bikes: '99 Trek 2200 & '06 Orbea Opal
Posts: 138
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
+1 for Graeme Street's Cyclo-Core and Cyclo-Zen programs. I bought both on a special and use them all the time. The mix of Body Weight conditioning, Stability Ball workouts and Yoga all cycle specific have greatly improved my conditioning and performance on and off my bike.
jwill911 is offline   Reply With Quote
Old 03-22-07, 09:07 AM   #22
bigskymacadam
so whatcha' want?
 
bigskymacadam's Avatar
 
Join Date: Mar 2005
Location: Charlotte, NC
Bikes:
Posts: 1,709
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Cyclo-Core looks really good. I might have to try that.

Else, I do crunches and some yoga poses and recently got a roman chair for the back.
__________________

Cycling Rocks! | Local Race Photos
bigskymacadam is offline   Reply With Quote
Old 03-22-07, 11:34 AM   #23
rule
Senior Member
 
rule's Avatar
 
Join Date: Aug 2004
Location: Wylie, Texas
Bikes:
Posts: 1,922
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Yoga.
__________________
rule is offline   Reply With Quote
Old 03-22-07, 02:00 PM   #24
carbondale
Senior Member
 
Join Date: Nov 2005
Location: Lincoln, Nebraska
Bikes:
Posts: 135
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by superdex
But why would you want to with all the nice scenery??
How true, how true. I took a class last year with about 35 coeds, and me. Ahh.... The memories.
carbondale is offline   Reply With Quote
Old 03-22-07, 06:06 PM   #25
roadie gal
Out the door
 
roadie gal's Avatar
 
Join Date: Aug 2001
Location: northern California
Bikes:
Posts: 364
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Here are 2 articles from Beginner Triathlete that have a number of good core exercises that you can do at home:

http://www.beginnertriathlete.com/cm...?articleid=425
http://www.beginnertriathlete.com/cm...?articleid=486
roadie gal is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 07:17 PM.